SuperFitness

Readers Always have Questions

With this column issue we will start a new feature. We hope to answer some of the specific questions our readers posed in their E-mail to us. Our E-mail address and submission rules are at the end of the column. We look forward to answering your questions here.

QUESTION: When I look in the mirror, I realize that my posture is not so good. I can force myself to 'straighten-up' and everything sort of looks okay. As I have worked out, I assumed that my back and abdominal muscles were those responsible for a good posture, but no one at the gym can confirm that. I'm wondering if the years I've spent slouching in a chair could be taking their toll. What are the best weights and exercise solution?

ANSWER: A great deal can be done to improve posture with weights, but it is not automatic. Be careful not to put stress on muscle that will exacerbate the postural deviation. Check with your doctor if you have an abnormal curvature of the lumbar spine, or abnormal backward curvature of the thoracic spine. You may need to see a physical therapist.

If your posture is routinely bad, a physical therapist who specializes in postural correction can do a lot either before or during exercise. The prescription might be more in the way of stretching and isometrics before your weight training. Exercises must be done with proper form, not using what might seem to be the 'easiest' way to do them according to your body type.

If you have scoliosis, avoid weighted squats or deadlifts. A few slow, careful Roman Chair back hyperextensions can be used to stretch the lower back. Any heavy lifting you do might draw intense criticism from your physical therapist. They recommend "Global Postural Reeducation," a technique invented by the French physical therapist, Souchard.

This type therapy consists of holding difficult positions on an inclined board for great lengths of time to stretch posterior back muscles. The physical therapy theory involved suggests that the program works to "equalize" the uneven muscle distribution caused by the crookedness of the body part. A treatment called Rolfing Movement Integration uses heavy pressure massage to reduce the effects of posture degradation.

Once severe posture problems have been successfully treated by a physical therapist, your assumption of weight work for the abs and lower back is correct. You should not, however, launch ahead with this work without professional advice. A good book from the library is Bodywise by Joseph Heller and William A. Henkin (ISBN 0-914728-73-3).

QUESTION: I would rather lift weights than play with a computer, but I have been seeing lots of ads for great sounding workout software. Should I pop for one of the products, or continue to calculate my periodization with a pen and paper?

ANSWER: Most of the big sellers have released new products at the recent COMDEX computer show. I have ordered all new copies to review in an upcoming column. Please stand by.

QUESTION: Is there any relationship between lifting weights and the reduction of the effects of osteoporosis?

ANSWER: There are four recent studies on the subject that say 'definitely yes'. The first says exercise increases all mineral content in postmenopausal women. Bone density is also increased for women who exercise. American Fitness reported recently that men and women are able to improve bone density due to osteoporosis with simple diet and exercise.

If you have questions, send them to CWMann@AOL.COM. Please put the words SUPERFITNESS QUESTION in the subject line. I will try to cover the most common questions every few weeks. Although I would like to be able to do so, time prevents me from answering all of the reader E-mail.

Contributed by C. W. Mann, who also writes
the syndicated column, SuperFitness.

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